Scientists at Wageningen University (Netherlands) have followed the breakfast diet and analyzed fecal samples of 1,200 people over the past 5 years. The results showed that people who ate breakfast for about 60 - 90 minutes had a density of beneficial gut bacteria (such as Bifidobacterium, Akkermansia) up to 15% higher than the group who ate breakfast later. This group is also less likely to develop chronic inflammation (equal to CRP).
When you dont eat breakfast too late, gut microbiota can be triggered by fiber and fermented compounds in your meals, says Dr Marianne de Vries, a nutritionist at the Institute for Bi Biology and Nutrition Research (Wageningen, Netherlands). This helps reduce inflammation, improve sugar metabolism and support the immune system in the long term."
Ideal lifestyle breakfast time
The benefits of eating breakfast regularly depend not only on when you eat, but also how you eat within that time frame. Here's how to apply the 60-90-minute time frame to reality:
Prioritize fermented and fiber-based foods for breakfast: Start your breakfast with yogurt, kefir, or fermented soybeans + whole grains to provide food for beneficial bacteria and kick-start the gut microbiome early in the day.
Don't eat breakfast that is too "heavy": A study at the University of Michigan (USA) shows that eating breakfast that is too rich in saturated fat or refined sugar, even if you eat on time, can also increase the oxidative burden and metabolic stress.
Take advantage of morning light and do light exercise before eating: Morning sunlight helps synchronize circadian rhythm, stimulating melatonin secretion at night. Combining a gentle walk 10-15 minutes before breakfast also encourages better digestion and nutrient absorption.
Adjust the time frame according to personal circadian rhythm: Not everyone w up early at the same time. If you often wake up at 7am, the 8:00 - 8:30 mealtime may be "golden" for you, instead of trying to eat at 6am to think "eating as soon as possible is best".
Notes and apply individuals
If you are not hungry as soon as you wake up, try to keep the eating time for 60 - 90 minutes, which can start with a glass of healthy-fat drinks (such as unsweetened almond milk or yogurt) before main meals.
For people with digestive disorders, irritable bowel syndrome, or are taking drugs that affect the intestines, they should try step by step, observe the body's reaction and discuss with a specialist.
Don't forget: combining the habit of eating breakfast on time with quality food and reasonable exercise is the key to having a real long-term profit at breakfast time.
